6 Quick and Complete Vegan Recipes

Many believe that a vegan diet is a passing fad or that people who choose not to eat animals do so only to improve their health or achieve an aesthetic result for their body, and nothing could be further from the truth.

The history of veganism has a very distant past, longer than many people think; it is a very old custom that was even promoted by some of the oldest religions such as Hinduism or Buddhism to practice non-violence. Its proponents claimed to feel compassion for the suffering of others and animals.

Perhaps now, with the ease we have to disseminate information, social networks... it might seem that it's more recent for many people to decide to base their diet on plant-based products. The decision is up to each individual, how we want to eat, but what is absolutely clear is that WE SHOULD REDUCE THE CONSUMPTION OF ANIMALS IN GENERAL, for the good of our planet and our health.

Years ago, it's true, following a vegan diet was more complicated, but currently there is a wide variety of WELL-PROCESSED, plant-based foods that make it much easier to prepare simple and healthy dishes. It has been more than proven that VEGAN PROTEIN is just as valid and complete as animal-based protein; it's all a matter of trying it and discovering its many benefits.

Healthy and easy vegan meal options:

Not just for people on a vegan diet, I recommend these vegan diet recipes that I'm sharing below for everyone, whatever your eating habits, because they are HEALTHY, EASY TO PREPARE, AND DELICIOUS. Do you dare to try them?

LEGUME SALAD

When you're in a hurry, there's nothing easier and more basic than making a legume salad. Legumes are the "all-in-one" food: high in protein, rich in quality carbohydrates, rich in fiber, vitamins, and minerals, and low in sugar and fat (with the exception of peanuts, which are a high-fat legume, and good fat). Here you can vary whatever you fancy and have at home. I suggest this combination, for example:

• Lamb's lettuce
• Cherry tomatoes
• Red onion
• Grated carrot
• Beetroot
• 150g cooked chickpeas
• 15g chopped walnuts
• A handful of raisins
• A drizzle of EVOO and apple cider vinegar to taste for dressing

TEXTURED SOY FAJITAS

Textured soy is very versatile and nutritious; there are many ways to prepare it. This is one of my favorites:

INGREDIENTS:

• Wheat or corn tortillas
• Tomato
• Red and green bell pepper
• Leek and/or onion
• Parsley or any spice combination you like
• Textured soy (approx. 40g dry per serving)
• Crushed tomatoes or tomato sauce
• Avocado or guacamole

PREPARATION:

• First: hydrate the textured soy in a bowl with warm water for 20 or 30 minutes, drain the water, and set aside for later.
• In a pan with a drizzle of previously heated EVOO, sauté the tomato, peppers, leek, and onion.
• Add spices and salt and pepper to taste.
• When all the vegetables are cooked, add the textured soy and tomato sauce to taste. Cover the pan and lower the heat for a few minutes.
• In another pan, heat the fajitas on both sides for a few seconds.
• Fill with the mixture and add guacamole or avocado just before eating.

*** These fajitas can be made exactly the same way, but instead of textured soy, we can substitute tofu or Heura.

STIR-FRIED VEGETABLES WITH TOFU AND QUINOA

THIS WOULD BE AN EXPRESS LUNCH OR DINNER. Couldn't be simpler:

INGREDIENTS

• Mixed Vegetables (pre-prepared and frozen)
• Natural or smoked tofu
• Spices to taste
• Quinoa (the ready-to-microwave cups)

PREPARATION:

• Place the frozen vegetables directly into a hot pan with a drizzle of EVOO.
• Once the vegetables are ready, add the diced tofu and spices.
• Add the quinoa cup, previously heated in the microwave for one minute.
• Mix everything in the pan and let it rest for a few minutes.

VEGAN BREAKFASTS

Let's not forget about breakfasts; they also have vegan diet recipe options. There are so many combinations! Hundreds of delicious possibilities circulate online, but I'm going with two basics this time, but no less delicious and healthy!

COMPLETE VEGAN BOWL

Ideal for when you're in a hurry, just mix and enjoy!

• 2 natural soy yogurts
• 1 or 2 pieces of chopped fruit
• 3 tablespoons of rolled oats or unsweetened muesli
• 15g mixed seeds
• 20g nuts
• 1 or 2 tablespoons of Nut Protein Choco Vegan

Mix everything in a bowl and add Nut Protein Choco Vegan as a sweet finishing touch.

REFRESHING BREAKFAST

SMOOTHIE:

• 30g Vegan Protein
• Water or unsweetened plant-based drink
• 1 piece of frozen fruit
• More water or crushed ice to taste

WHOLEMEAL TOAST WITH…

Here are some possible options:

• Avocado and tomato
• Hummus
• Peanut butter or Almond butter + a drizzle of Coconut Syrup

I hope all these vegan diet recipe options are useful to you. I encourage you to experiment and try different versions; you'll become increasingly motivated to adopt this type of diet and do so with enthusiasm.